Every now and then I do workouts that are just fucking worth sharing because they are that good and it can make anybody humble when you feel yourself shaking like a damn earthquake. I don't normally talk about my workouts in full detail just bits and pieces about how I feel. Last night however, holy shit it felt amazing but insane at the same time. I love Bridging; it's by far the best method for stretching and strengthening the spine, hips, midsection and neck. This workout consisted of 5 exercises that just hit you hard with a fucking vengeance, still think Bodyweight Exercises are only good for endurance and short gymnasts? Try this on for size and to warn you I'm over 250 lbs.
Wall Walking X 10
(On The 11th Rep) Wall Walk & Touch Chest To Wall 10 times
Wall Walking (W/ Reverse Push-up or Gymnastic Bridge) X 5
3 min. Front Bridge
3 min. Back Bridge
My legs were shaking trying to hold the bridges and still held em for the amount of time. This workout is particularly used by those in MMA or Wrestling (Not WWE) but if you're interested in getting in shape this will be incredible for any routine. Being able to lengthen the spine releases incredible energy that gives you the juice you need to keep your structure healthy and secure from injuries. It opens up channels in the body that most exercises can't. Think how strong your midsection gets from doing this kind of training; you stretch the obliques because of the automated contraction from Wall Walking and your legs get a hell of a workout keeping you stabilized in the bridging exercises.
It goes beyond training your back and neck, you're really throwing your whole body in the mix going forwards and backwards, powering up the hips and it releases a great amount of Growth Hormone that enables you to enhance your metabolism, burn off fat from your neck down to your toes and increases sex drive and seriously having a healthy sex drive is something we all should strive for.
This is not a workout that should be taken for granted, develop mastering the bridges and the wall walking before engaging in this setting. It takes time and patience believe me, it took me a month just to hold a three minute back with no hands with my nose to the mat and took me a few more weeks just to press into a good gymnastic bridge. Wall Walking is fairly simple to do but be cautious and always have some kind of good padding so you don't hurt yourself. Also doing the wall walk (walking down the wall backwards until your head touches the mat) do not ever use a very wide stance, this can really put far more stress on the knee joints and puts most of the weight on them, so keep the foot distance of shoulder-width apart. Also as you get better walking all the way down consistently, decrease the distance between yourself and the wall to the point where you're walking down with your feet less than a foot away from the wall.
Have fun with this if you have the experience with bridging exercises and let me know how it goes for you. If you wish to know about Bridging in full detail check out my friend Logan Christopher's Advanced Bridging course that will take you far beyond holding a bridge. It is by far the best course out there for this specific method.